01-14-15

AM

A. Muscle Up practice. 5 sets of 2 w false grip.  1 single no false grip

B. Weighted Pull Up. 5x5. 2 min rest. 15, 15x3, 10x3, 5, 5, 5, 5.  went a little too aggressive at first set, biceps kinda smoked from muscle up practice.  first 3 reps were fine... after that was tough for each set.

C1. Bench Press. 3-4. 90 sec rest. 85, 95, 100, 110, 120

C2. Bent Over Row. 4-6. 90 sec rest. 85, 95, 100, 110, 120
x5

PM

500m row @ <1:50

2 min rest

x3
1:48.2, 1:48.5, 1:49.3

+

6 sets

12 toes to bar

12 burpees

6 Power Clean & Jerk 125-135#

3 min rest
41:21...... splits: 3:24, 3:35, 4:02, 4:54, 5:54, 5:20.  PC was extremely difficult and limiting factor with time.  all TtB unb.

12-15-14

AM

A. Snatch Grip DL @ 41x1.  6, 4, 2, 6, 4, 2. 2 min rest

175, 195, 205, 185, 200, 210

B. Behind the Neck Shoulder Press.  3, 3, 3, 1, 1, 1. 2 min rest.

75, 80, 80x1, 75x3, 80, 81, 80

C. Weighted vest Pull Up Hold on rings. Accumulate 2 mins.

Used black vmax vest +50#. 20sx3, 15sx2, 10sx3.

PM

500m row @ 85%

2 min rest

x7

08-15-14

500m row for time   1:35.9 *PR*

+
200m sled push for time  3:22

+
100 Burpees for time  7:59

08-04-14

A. PJ. 5x7 sets. TnG. mod weight & fast (105, 105, 110, 115, 120)

B1. Legless RC. 1 rep
B2. Russian Dip. 5-10 reps
x6

C. 500m row for time (1:38.9)

01-03-14

500m row @ 1:51

2 min rest

x8

(7 min rest between 4 & 5)

(same rules as last week... rest 5 min if you go 1:53+, but only stop if you go 1:53+ twice in a row... otherwise just take a 5 min break and continue)

 

1:51.3; 1:51.5; 1:51.4; 1:51.5 (r7) 1:51.3; 1:53.3 (r5) 1:53.1, 1:52.8

12-27-13

500m row @ 1:52
2 min rest
x9
(5 min rest between 3 & 4, 5 min rest between 6 & 7)

(1:49.9; 1:50.5; 1:50.7; 1:49.9; 1:52.7; 1:55.7; 1:52.2; 1:56.3; 1:52.5)

12-02-13

Row 500m @ 1:55
2 min rest
x8
(8 min rest between sets 4 and 5)
(rest 5 min if you go over 1:57... if you go over 1:57 twice, end it)
(1:53.1, 1:54.1, 1:52.7, 1:52.8, 1:52.1, 1:52.0, 1:51.6; 1:48.6)

11-16-13 to 11-23-13

11-23-13
Turkey Trot 8k


11-22-13
A. 3 RM Hang Squat Clean (130#)

B. 2 RM Shoulder Press (77#)

C. 1 RM Front Squat (160#)

D. 500m Row - 1:39.5


11-20-13
For Time - 14:02

• 36' HS Walk
• 4 DL (365 / 250)
• 36' HS Walk
• 3 DL (365 / 250)
• 36' HS Walk
• 2 DL (365 / 250)
• 36' HS Walk
• 1 DL (365 / 250)

For Time - 8:15

• 50 DUs
• 25 Burpees
• 50 DUs
• 25 Burpees
• 50 DUs

11-19-13
3 rounds - 24:06

• 800m run
• 30 Wallballs
• 60 DUs

11-18-13
A. Hang Squat Snatch x3 / Hang Squat Snatch (below knee) x2 / Hover Snatch x1
x5 (55, 60, 65, 70, 75)

B1. Clean Pull 3, 3, 2, 2 (125, 130, 135)
B2. Bench Press. AMRAP (90#) (7, 6, 7)

C. T2B. AMRAP 8 min (72 reps)


11-16-13
Deadlift - build to a tough 3 (275#)
+
w / partner
800m run
rest
400m run
rest
200m run
rest
x3

08-18-13 to 08-25-13

08-25-13 Vinyasa & Arm Balancing / Inversions Yoga

Hummingbird Pose
Linking Arm Balance Sequences


08-23-13
500m Row
~12 min rest
x3
1:41.1; 1:46.5; 1:50.0


08-18-13 Vinyasa & Arm Balancing / Inversions Yoga

07-23-13 to 07-27-13

07-23-13
20 min AMRAP

• 20 Walking Lunges
• 20 situps
• 20 DU

07-24-13
A. 1 Squat Clean x3 / Front Squat x5 (85; 95; 105; 115; 115)

B1. Hang Squat Clean 3 reps (85; 90; 95; 100x2)
B2. Weighted Pullups 2-3
x4

C. 75 TtB (8:15)


07-25-13 Yoga


07-26-13
no feet HPS 1 RM (70#)

500 m Row (1:41.5)

100 m Sled Push
1 min Rest
100 m Sled Push


07-27-13
3 Rounds for Time:

• 30 Thrusters ( 115 / 65)
• 800m Run (incl 800m Buddy carry)

CF 08-14-12

Overhead Squat. 3-3-3-3-3 (65lbs; 70 lbs; 70 lbs; 75 lbs; 80lbs) 

60s Airdyne - PR 39 RPM

60s Rest

500m Row - PR 1:51

5 sets max Toes thru Rings. Rest as needed. (9; 10; 10; 8; 10)